隨著年齡的增長(zhǎng)，可以降低血壓的7個(gè)步驟

隨著年齡的增長(zhǎng)，可以降低血壓的7個(gè)步驟

Want to live a longer, healthier life? One way is to keep your blood pressure at optimal levels as you age -- preferably below 120 systolic (the top number) and 80 diastolic (the lower number).

想要過(guò)更長(zhǎng)壽、更健康的生活?一種方法是隨著年齡的增長(zhǎng)保持你的血壓在最佳水平——最好是低于120收縮壓(最高數(shù)值)和80舒張壓(最低數(shù)值)。

That's especially important during the pandemic, because having high blood pressure is one of the possible risk factors for developing a more severe case of Covid-19, according to the US Centers for Disease Control and Prevention.

美國(guó)疾病控制和預(yù)防中心表示，這在疫情期間尤為重要，因?yàn)楦哐獕菏菍?dǎo)致Covid-19病情加重的可能風(fēng)險(xiǎn)因素之一。

You may be able to control your blood pressure, a new study finds, by improving your score on a metric of seven heart-healthy behaviors -- doing just one appears to cut hypertension risk by 6% as you age.

一項(xiàng)新的研究發(fā)現(xiàn)，通過(guò)提高七項(xiàng)心臟健康行為的評(píng)分，你也許能夠控制你的血壓——隨著年齡的增長(zhǎng)，只做一項(xiàng)似乎可以降低6%的高血壓風(fēng)險(xiǎn)。

"High blood pressure is among the most common conditions in the U.S., and it contributes to the greatest burden of disability and largest reduction in healthy life expectancy among any disease," said Dr. Timothy B. Plante, the lead author of a new study published Wednesday in the Journal of the American Heart Association, in a statement. Plante is an assistant professor in the department of medicine at the Larner College of Medicine at the University of Vermont in Burlington.

“高血壓是美國(guó)最常見(jiàn)的疾病之一，它是造成殘疾的最大負(fù)擔(dān)，也是所有疾病中健康預(yù)期壽命減少最多的疾病，”蒂莫西B.普蘭特博士在一份聲明中說(shuō)，他是星期三發(fā)表在美國(guó)心臟協(xié)會(huì)雜志上的一項(xiàng)新研究的主要作者。普蘭特是佛蒙特大學(xué)伯靈頓分校拉納醫(yī)學(xué)院醫(yī)學(xué)系的助理教授。

Plante and his colleagues followed nearly 3,000 middle-aged Black and White adults without high blood pressure for nine years. The adults were part of a longitudinal study.

普蘭特和他的同事們對(duì)近3000名沒(méi)有高血壓的中年黑人和白人成年人進(jìn)行了長(zhǎng)達(dá)9年的跟蹤調(diào)查。這些成年人是一項(xiàng)縱向研究的一部分。

At the end of the nine years, the study found that each one-point increase in seven healthy lifestyle steps recommended by the American Heart Association was associated with a 6% lower risk of high blood pressure.

九年之后，研究發(fā)現(xiàn)，美國(guó)心臟協(xié)會(huì)推薦的七個(gè)健康生活方式步驟每增加一個(gè)百分點(diǎn)，患高血壓的風(fēng)險(xiǎn)就會(huì)降低6%。

1. Keeping your body mass index (BMI) at a healthy level between 18.5 and 24.9

保持你的身體質(zhì)量指數(shù)(BMI)在18.5到24.9之間的健康水平

2. Getting at least 150 minutes a week of moderate physical activity or a combo of moderate and vigorous, or 75 minutes a week of vigorous intensity

每周至少進(jìn)行150分鐘的中等強(qiáng)度運(yùn)動(dòng)，或者是中等強(qiáng)度運(yùn)動(dòng)和高強(qiáng)度運(yùn)動(dòng)的結(jié)合，或者是每周75分鐘的高強(qiáng)度運(yùn)動(dòng)

3. Eating a heart-healthy diet full of fruits and vegetables and low in salt, fat and sugar

吃有益心臟健康的食物，多吃水果和蔬菜，低鹽、低脂肪和低糖

4. Stop (or never start) cigarette smoking

停止(或從不吸煙)

5.Current blood pressure levels -- hopefully below 120/80, which is normal, or 130/80, which is considered elevated but not hypertensive

目前的血壓水平——希望低于120/80，這是正常的，或者130/80，這被認(rèn)為是升高的，但不是高血壓

6.Cholesterol levels today are calculated based on overall risk when combined with such health metrics as blood pressure, smoking status, diabetes status and other factors. "The only 'real' current threshold is an LDL of 190 mg/dL as the upper end of what's tolerated among folks without prior cardiovascular disease," Plante wrote via email.

如今的膽固醇水平是基于綜合血壓、吸煙狀況、糖尿病狀況和其他因素等健康指標(biāo)的總體風(fēng)險(xiǎn)來(lái)計(jì)算的。”目前唯一的“真正”閾值是190毫克/分升的低密度脂蛋白，這是沒(méi)有心血管疾病史的人群中可耐受的上限。” 普蘭特通過(guò)電子郵件說(shuō)。

7.Fasting blood sugar levels at 100 milligrams per deciliter or below, which is considered normal

空腹血糖水平為每分升100毫克或以下，這被認(rèn)為是正常的